As I moved into the final weeks of my first pregnancy, I found myself completely consumed by one question: How do I prepare for labour? I was suspended between the thrill of finally meeting my baby and the uncertainty of when labour would begin – especially as the days ticked past 41 weeks.
What I discovered is that preparing for labour wasn’t just about hospital bags, curb-side walks, or folding tiny onesies. It was about gathering the right support, grounding myself in small, intentional rituals, and – most importantly – learning to trust my body rather than chase the onset of labour. In this post, I’m sharing the practices I leaned into, the research behind them, and the traditional wisdom that held me in those slow, final weeks.
Disclaimer: This blog shares my personal experience only. It is not medical advice. Please consult your primary care provider, midwife, or obstetrician before trying any of the methods mentioned.
1. Acupuncture at The Dao Health
As a Chinese Medicine Practitioner, I naturally turned to the modality I know best. From 36 weeks, I committed to weekly birth-preparation Acupuncture.
There is a growing body of research that suggests Acupuncture is beneficial in a therapy to shorten the duration of labour, reduce the rate of medical intervention (induction, epidural and emergency caesarean delivery) and increase the rate of physiological vaginal birth (Betts & Lennox, 2006). If you would like to read more about the benefits and research behind pre-birth acupuncture, you can read Elizabeth Cullen’s Dao Does Journal entry – here.
Acupuncture had been part of my life long before pregnancy for overall health maintenance and cycle support, and during my pregnancy, it was incredibly helpful in alleviating my insomnia and swelling towards the end. After 40 weeks, I increased to twice-weekly sessions – and, fittingly, I went into labour the evening after my final appointment.
2. Six Medjool Dates Daily
If all labour preparation tasted like this, we’d all be doing it. Beginning at 34 weeks, I ate six Medjool dates a day – sometimes dipped in dark chocolate with pistachios and other days I opted for a savoury option which included a feta stuffing.
The mechanisms of dates are likely through their fatty acid and sterol content, which may stimulate prostaglandin production, and other compounds that may mimic or enhance oxytocin receptor response in the uterus and cervix. Many studies on the flowering plant ‘Phoenix dactylifera’ or ‘date palm’ indicate beneficial outcomes when consumed in the last few weeks of pregnancy.
A prospective study in Jordan found that women who ate six dates daily in the final four weeks dilated more on arrival (3.52 cm vs 2.02 cm), had shorter latent labour, and experienced higher rates of spontaneous labour (96% vs 79%). A broader narrative review echoed these benefits and saw that women who ate 6-7 dates a day increased their cervical dilation, had shorter labours, and reduced need for augmentation.
3. Raspberry Leaf Tea
Raspberry leaf tea has a long lineage in the birthing space and was used by European midwives from the 16th century as a “uterine tonic.”
While my original plan was to sip 1–3 cups daily, third-trimester fullness sent me towards NaturoBest’s encapsulated formula Birth Prep & Recovery instead.
The research is modest but encouraging around Raspberry leaf tea. Raspberry leaf may enhance uterine efficiency through its tannin and flavonoid content. One randomised, double-blind trial showed a shorter second stage of labour (41 vs 51 minutes), especially for multiparous women. Another prospective observational study found fewer interventions and shorter labours, though limitations mean results aren’t definitive. Still, with minimal negative side effects on maternal and fetal health, many birthing women find it empowering.
4. Birth Classes: Labour With Love by Michelle Eveleigh & Born Ready by The Physiotherapy Clinic.
By my third trimester, I enrolled in two birth classes: Labour With Love by midwife Michelle Eveleigh, and Born Ready by The Physiotherapy Clinic. My main goal was to help prepare my husband for his role as my birth partner, but I left those classes more empowered than I ever expected.
Michelle’s breakdown of each stage of labour brought clarity, while the Physio Clinic’s online modules helped me understand the pelvic floor’s role before, during, and after birth.
Research consistently shows that childbirth education reduces fear, builds confidence, and improves maternal self-efficacy. Partners feel more capable and supportive, women feel safer, and some studies even show shorter labours or reduced epidural use in low-risk groups; however, these are largely psychological and experiential, rather than strictly physiological.
5. Colostrum Expressing
At 37 weeks, my midwife encouraged me to begin hand-expressing colostrum; the first milk your breasts produce during pregnancy and in the first few days after birth. Colostrum is incredibly nutrient-dense and often called “liquid gold” because of its colour and its powerful immune-boosting properties.
Colostrum expressing was both practical (collecting syringes for postpartum) and hormonally beneficial for labour, as nipple stimulation is thought to encourage oxytocin release; the same hormone responsible for contractions, bonding, and the let-down reflex.
Historically, antenatal colostrum collection began as a way to support babies at risk of feeding difficulties; today, it remains a useful tool for both mothers and babies, especially those at risk of hypoglycemia. And interestingly, to add some experiential evidence to the hand-expressing argument, during my actual labour, my contractions slowed after 24 hours, and I used a breast pump to encourage more oxytocin within minutes, contractions surged again, and labour was well underway.
Practical recommendations
- When to start: Around 36–37 weeks for low-risk pregnancies.
- How to do it: 5–10 minutes per breast, 1–2 times per day, collecting a few mL at a time, under guidance from a lactation consultant or midwife.
- Storage: Freeze small syringes of colostrum for use in the first 24–48 hours after birth. This can last in the freezer for up to 3 months.
- Monitoring: Stop if contractions become regular or uncomfortable whilst pregnant, and always discuss with your care provider if you have a high-risk pregnancy.
6. Clary Sage
Essential oils in the birth space are often used to create calm and support emotional grounding. Clary sage (from Salvia sclarea) in particular is thought to influence oxytocin and gently support uterine activity.
I used a high-potency Anjali clary sage oil from 36–37 weeks, mainly topically as a belly oil in the evenings, although it can be either diffused, or topically applied to the skin alone, or with the use of a carrier oil, such as coconut or olive oil.
Research is limited, but small studies show modest increases in oxytocin after inhalation or aromatherapy foot-baths. An observational service evaluation of aromatherapy in labour care with 8,058 women noted that the use of oils, including clary sage, was perceived to reduce anxiety or pain during labour. Despite lacking large-scale evidence, many women, including myself, found it comforting and supportive during late pregnancy.
7. Castor Oil – “The Midwives Brew”
At 41 + 4 weeks, after reassuring monitoring and deep conversations with my midwife, I tried what many refer to as The Midwives Brew, a traditional remedy believed to originate from European midwifery to support labour when a woman is post-dates but not yet in medical induction territory. Castor oil is its key ingredient, and, sure enough, it was the final nudge that helped me go into labour the evening I consumed it.
The proposed action of castor oil’s effect in supporting labour is thought to occur through its conversion in the intestine to ricinoleic acid, which binds prostaglandin EP3 receptors on smooth muscle, which can cause a laxative effect and produce uterine contractions.
Research is mixed but promising: several studies and meta-analyses show increased rates of labour onset and improved Bishop scores. A randomised controlled trial of women with a prior caesarean, labour began within 24 hours in 45.7% of the castor oil group vs 8.5% in the placebo group; and successful VBAC was 65.7% vs 48.5%. Another retrospective study found that among those who took 60ml of castor oil, the need for pharmacological induction was 45% vs 90% in the control group, and a meta-analysis reported that castor oil increased the Bishop Score (a measure of cervical readiness).
Side effects can include nausea, cramping, diarrhoea, and dehydration; and there are some case reports about fetal distress or concerns of meconium; so it should only be used with professional guidance and never before 40 weeks.
The topical application of castor oil was recommended by my masseuse after receiving an induction massage at Maternal Instincts, and I was up for anything. There is limited evidence on the topical application of castor oil, and whilst it is soothing, it is unlikely to induce labour since ricinoleic acid isn’t activated through the skin.
8. Women’s Health Physiotherapy
Seeing a pelvic floor physio from 20 weeks onward was one of the most transformative things I did in my pregnancy, especially given the size of my little one (97th percentile!).
Eliza from The Physiotherapy Clinic assessed my pelvic floor strength, relaxation ability, and coordination. She taught me perineal massage, and after birth, we transitioned into restoring strength postpartum. I can also advocate (post birth) that the EPI-NO Balloon Device is a worthwhile investment to reduce the severity of perineal tears.
Research strongly supports pelvic floor muscle training throughout pregnancy. Systematic reviews and meta-analyses show reduced urinary incontinence, shorter second stages of labour, and fewer severe tears, especially when training is guided by a specialised physiotherapist.
If you are pregnant and considering seeing a pelvic‑floor physio to prepare for labour and recovery, it’s a good idea to commence in the second or third trimester (for example, after 20–28 weeks) to optimise your body for labour.
